Fats Foster Better Nutrition

[SuzeQuze]

This is a timely bulletin regarding adding avocado to salads! The fat helps your body absorb nutrients. Which reminds me, if you take a multi-vitamin you should take it when you are having a meal that contains some fat.

Fat has been so maligned in our culture. I think we should be eating more fat than "they" say. I have tried low fat diets and I wind up hungry all the time. I think about 30% fat is about right which is a reduced fat diet compared to the average American's 50%.

From drweil.com

Believe it or not, adding fats to salads can make them healthier, according to research conducted at the Ohio State University Comprehensive Cancer Center.

In a study published in the March, 2005, Journal of Nutrition, eleven study participants ate a mixed salad or a tomato salsa, with and without avocado or avocado oils. From three to five times more carotenoid nutrients such as lycopene and beta-carotene were absorbed by the participants [guys, this is good for your prostate!] who ate the salad with avocados, which are about 17 percent fat. Previous studies have shown just as much benefit comes from including full-fat dressing on salads.

Naturally, the key here is balance. Fatty salad dressing may help you absorb fat-soluble antioxidants and carotenoids, but keep your daily caloric load in mind before upending a bottle over your greens. I recommend sparing use of fatty salad dressing, but more liberal ingestion of avocados, which come with lots of vitamins, minerals and monounsaturated fats. Since the fat is part of the fruit, overdosing on the fat in this form is less likely.

[strandinthewind]

You most def. need fat in your diet.

Also - good article.

Finally, I made love to guac. on Mon. night!

[irishgrl]

When I was in a Foods and Nutrition class in College, I learned that fat helps fortify the sheaths that cover nerve endings. Without these sheaths, we would have some serious nerve damage! That was mind boggling to me!

[JazmenFlowers]

You most def. need fat in your diet.

Also - good article.

Finally, I made love to guac. on Mon. night!
ewww.


sticky. :lol:

[irishgrl]

ewww.


sticky. :lol:

he said "TO" not "WITH" :lol:

get it right or pay the price! (Ugg Lee, from Salute your Shorts!)

[JazmenFlowers]

he said "TO" not "WITH" :lol:

get it right or pay the price! (Ugg Lee, from Salute your Shorts!)
hmmm. I think I'll pay the price. sounds fun.

[SuzeQuze]

When I was in a Foods and Nutrition class in College, I learned that fat helps fortify the sheaths that cover nerve endings. Without these sheaths, we would have some serious nerve damage! That was mind boggling to me!

Your cell membranes are also made up of lipids.

[strandinthewind]

hmmm. I think I'll pay the price. sounds fun.

Put your quarters in the meter - so to speak :wavey:

[amber]

I'm glad you are getting into Dr. Weil. Of course, I've known that all along. :laugh: My mommy told me when I was little. :p She also told me we need good fats in our diets - *as she sprinkled a whole avocado with salt and pepper and spooned it down like it was ice cream.* :laugh: I can't eat them quite like that, but still they are good.
Anyway, I just had avacado in my salad last night. I bought two of them as part of my groceries-for-the-week. :)

You might also want to check out the work of Dr. Mark Hyman - he's Weil-ish, but a bit more focused, I think. I watched him speaking on PBS a lot a few weeks ago, they kept playing him for their money drive. This was part of a review of one of his books:

"a thorough understanding of dieting principles, such as the timing of meals, portion size, glycemic load, phytonutrient index, the weight loss benefits of relaxation and the optimized functioning of the thyroid."

[DrummerDeanna]

Well it's a good article - but not specific enough for me - what exactly is a "liberal amount?"

I already put guac on my salads in stead of dressing - and well Guac has become a staple...as have avocados - but even with good fats one can overdo it....so where is the balance? Does is differ from person to person?

I am all for the heart healthy fats - and they are necessary - BUT as with anything - I don't want to go overboard :shrug:

[SuzeQuze]

Well it's a good article - but not specific enough for me - what exactly is a "liberal amount?"

I already put guac on my salads in stead of dressing - and well Guac has become a staple...as have avocados - but even with good fats one can overdo it....so where is the balance? Does is differ from person to person?

I am all for the heart healthy fats - and they are necessary - BUT as with anything - I don't want to go overboard :shrug:

Well, a serving of salad dressing is about 2 tablespoons. But the guacamole doesn't have as much fat so you can probly go with a quarter cup. You can figure out the calories on Calorie King. Or the points on Weight Watchers. If you use the calorie king software it will calculate all your fats and stuff for you so you can see your percentage for the day, which is what is important, not the percentage in every single food item.

[DrummerDeanna]

^^

Holy crap - a quarter cup...well that makes sense - 2 TBPS (of Guac) is only 1 WW point - now that's the one I use - and buy...I've never made my own guac.

[amber]

Well, a serving of salad dressing is about 2 tablespoons. But the guacamole doesn't have as much fat so you can probly go with a quarter cup. You can figure out the calories on Calorie King. Or the points on Weight Watchers. If you use the calorie king software it will calculate all your fats and stuff for you so you can see your percentage for the day, which is what is important, not the percentage in every single food item.

Wow, brilliant advice! How did you think of it???

:laugh:

:wavey: :xoxo: I'm digging the Calorie King. :nod: And you're right about 30 percent-ish, we've been hearing that since The Zone, about 9 - 10 years ago? I read a study where different people went on different diets - The Zone worked the best, and person kept the weight off. :woohoo:

[SuzeQuze]

^^

Holy crap - a quarter cup...well that makes sense - 2 TBPS (of Guac) is only 1 WW point - now that's the one I use - and buy...I've never made my own guac.

Well, I think a quarter cup = 4 tablespoons. You'll get used to measurements and guessing what is a serving and what is too much.

Homemade guac is so good and if you have a food processor it isn't hard to make. Although, it's worth the manual effort too if you don't mind chopping veggies.

[SuzeQuze]

Wow, brilliant advice! How did you think of it???

:laugh:

:wavey: :xoxo: I'm digging the Calorie King. :nod: And you're right about 30 percent-ish, we've been hearing that since The Zone, about 9 - 10 years ago? I read a study where different people went on different diets - The Zone worked the best, and person kept the weight off. :woohoo:

I knew it! :lol:

[DrummerDeanna]

Well, I think a quarter cup = 4 tablespoons. You'll get used to measurements and guessing what is a serving and what is too much.

Homemade guac is so good and if you have a food processor it isn't hard to make. Although, it's worth the manual effort too if you don't mind chopping veggies.

Yeah - I just haven't had the time to make it from scratch, and the one I buy is quite good -and I'm way picky about Guac - it's fresh and not all processed to hell.

The measuring thing is a pain - but I am getting used to it - I have to because it's helped me see how much I was over-eating, which is so easy to do. Stupid food.

[SuzeQuze]

Yeah - I just haven't had the time to make it from scratch, and the one I buy is quite good -and I'm way picky about Guac - it's fresh and not all processed to hell.

The measuring thing is a pain - but I am getting used to it - I have to because it's helped me see how much I was over-eating, which is so easy to do. Stupid food.

Haha, no kidding. At first you're like, "Oh hell no is 1/2 cup an entire serving of frozen yogurt!" But amazingly, you can adjust, once you set your mind to it.

I've had good guac too and I can tell you it is still nothing compared to homemade. I've got a good recipe at home I can send. My roommate says it's crack!

[DrummerDeanna]

^^
Oh I LOVE homemade Guac, I just haven't had the time to make it. Is your recipe rich in lemon or lime? If so....it's a no go - I do not like lime/lemon heavy Guac.

I have a couple of recipes - I've just not tried any :o But I'm always up for some crack Guac - send away :p

[SuzeQuze]

Just use whatever amount of lemon or lime you want. This recipe calls for 3 tablespoons. I usually just squeeze it to taste since I don't measure it. The recipe calls for lemon but I usually use lime. I add more garlic than it says too.

From http://chefmom.com/recipebox/recipes/331.htm

Guacamole

Ingredients:
3 small avocados
1 small onion, minced
4 garlic cloves minced
1 medium tomato, finely chopped
3 T lemon juice
1 small jalapeno pepper, seeded
salt & pepper to taste

Directions:
Place all ingredients in food processor and coarsely chop.

To make it by hand, mash the avocado, finely mince the garlic and onion and finely chop the tomato, mix all ingredients thoroughly together.

As you can see, it's very simple!

[DrummerDeanna]

^^

that is simple! I'll skip the lemon/lime lol - that, to me, is not an essential ingredient :laugh: I'll play around with this and see what I end up with! Thanks!!